Did you know CrossFit CBD is 4yrs old?!!

Today we celebrate with a big partner WoD & then a big Birthday WoD & BBQ/Pot luck* after.

(*Thats where everyone brings a Plate. We'll supply the (cold) snags!!)

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Starters: For Load

. "Bear Complex" 3 - 3 - 3

• The bear complex is the following:
• Power Clean
• Front Squat
• Push Press (bring bar to back-rack)
• Back Squat
• Behind the neck Push Press

For this component you need to do the moves above in order without linking them together.   .

WoD: In Teams Of 2, for MAX reps:

. Men's WoD: 25 Min AMRAP 200 Assault Bike Calories (later upgraded to 230!) In Time Remaining..... MAX Reps "Bear Complex" (62.5kg)

• Rotate on the Bike every 10 Cals & on the Barbell, rotate every 2 "reps" until the final 2 mins where you can break the work up anyhow.

  . Women's WoD: 27 Min AMRAP: 4000m Row In Time Remaining...... MAX Reps "Bear Complex" (42.5kg)

• *On the rower rotate every 400m. On the Barbell rotate every 2 "reps" until the final two mins where you can break the work up anyhow.

      . Post Bear Complex load from Part A & then your partner result to Beyond The Whiteboard.

Would you believe no photos of the day!! 

So here is a pic of Sesame Street

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